Feeding itself does not prevent or cure COVID-19 infection or any other viruses, but through good nutrition it can help cardiohealth markers improve and not be a risk factor more. Manuel Arenas, Pharmaceutical and Nutritionist of Cardiosalus Sport as well as team advisor Primaflor Mondraker XSauce Racing Team (PMX Racing Team), recommends simple food guidelines to care for health in this quarantine time
Pulpí (Almeria), March 31, 2020.- The forced quarantine imposed by the declaration of the state of alarm has forced to radically modify the lifestyle of the Spaniards, which in turn translates into a change of food. Sedentarism and the fight against an aggressive virus, such as coronavirus, require a diet that reinforces defenses to the maximum. Therefore, it is recommended to consume a smaller number of foods and richer in nutrients, with fruits and vegetables being the main allies.
The mechanisms of defense and response to infections, as well as recovery capacity, are directly related to the nutritional status of each person. Therefore, an appropriate food pattern is essential to strengthen natural defenses and the response of the organism to viruses that produce infections. Manuel Arenas García, Pharmaceutical and Nutritionist of Cardiosalus Sport as well as team advisor Primaflor Mondraker XSauce Racing Team (PMX Racing Team) considers that “there are foods that help in the day to day to meet the needs of macronutrients, vitamins and minerals, which, together with a proper hydration and recommended rest, provides an adequate defense system for the day to day.”
The Spanish Academy of Nutrition and Dietetics together with the General Council of Official Colleges of Dietists-Nutricionistas, in its consensus document on the nutritional recommendations adopted before this pandemic, collects that foods such as fruits, vegetables and vegetables (5 servings per day), as well as cereals of integral origin (rice, pasta, bread...) are always recommended, but even more in this type of situations where the highest sugars should be reduced to the maximum.
Far from being a boring food, vegetables and vegetables have a multitude of uses and preparations. From original salads with the different varieties of lettuce as a star product, to simple and nutritious vegetable creams, passing through healthy garrisons to accompany the daily ration of proteins. Pumpkin cream with red kale, leaped of vegetables with secret, pasta salad and trocadero with tataki of red tuna or carpaccio of baby leaf shoots and zucchini, are some of the proposals of Primaflor to eat in a healthy and fun way during insulation. Știri de ultimă oră din Spania
In addition to a balanced diet based on the Mediterranean diet, the good functioning of the defenses also requires a physical exercise routine adapted to the needs and abilities of each person. “The sport is moving more than the previous week, and that must be a personal challenge in each of the days where the situation forces to stay at home,” says Manuel.
Once the daily habit is established, it is convenient to set a feeding and hydration routine after exercise with a high-glucemic index carbohydrate compensation and protein of good biological value, which will help the organism to face the next challenge with the greatest possible physical well-being. To do this, nothing better than include in the daily menu a good amount of protein vegetables such as broccoli or spinach. For lovers of the exotic, Primaflor also has Kale shoots, very light food and delicious in nutrients, which provides 4.3 grams of protein for every 100 grams, ideal for salads.
House confinement and low sun exposure causes a vitamin D deficit, important to help control the levels of phosphorus calcium in the body. Therefore it is important to “introduce in the daily diet foods with high content in such vitamins such as blue fish, sugar-free dairy added as in Kefir, Skyr or natural yogurt, as well as mushrooms and mushrooms or avocado” recommends the nutritionist Manuel Arenas.
A proper hydration, fundamental for the infected
Water is a very important resource in the management of that pandemic. According to Arenas, “if a person is infected by COVID-19 with mild symptomatology at home, hydration on demand is a fundamental pillar in the day-to-day especially in the face of a fever and cough painting.”
In addition to drinking the amount of fluids recommended daily, it is important to complement it with water-rich products such as fruits and vegetables that help maintain the body hydrated. The lettuce, with 96% of water is the recommended vegetable for this type of situations in which an extra contribution of liquids is needed. Its most widespread use is usually in salads, but it can also be used as ingredients in sandwiches or sandwiches. In addition, due to its great variety, it gives a lot of game to make vegetable creams, tortillas, rehogados, salted and some of them like small gargolls, can cook whole on the plate, steam or brased.
“ The consumption of fruit and vegetables at least 5 times a day along with a prolonged balanced diet will be of great help once the virus has been passed,” the nutritionist recommends.
Insulation decreed to cope with the coronavirus epidemic requires us to adapt to changes quickly. This is a completely new scenario, which is not always easy to manage. “Before changing customs, nutrition is key, and for that, we must create the best possible habits,” concludes Manuel.
Primaflor bets for good nutrition in this quarantine
Feeding itself does not prevent or cure COVID-19 infection or any other viruses, but through good nutrition it can help cardiohealth markers improve and not be
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